Homepage Forums Training Logs Nevinator's Training Log 1st Edition

This topic contains 20 replies, has 3 voices, and was last updated by  Nathaniel Nevison 1 year, 10 months ago.

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  • #713

    Nathaniel Nevison
    Participant

    I have been lifting for several years but, never anything serious. Never really had a goal in mind other than to look better naked. A couple of months ago I stumbled upon Brian Alsruhe’s Youtube channel and decided to start training for strongman. Everything I have read has said I should start off by making a strong base so I started following the skeleton he put out on his channel for his linear progression. I am currently on day 29 so here is how the first couple months of the program have gone for me.

    Day 1 BENCH PRESS 16 June 2017
    1st superset Main lift:
    Barbell Row 8×45 8×135 8×135 8×135
    Flat Bench 8×135 8×155 8×175 8×205
    Hanging side leg tucks 15xbw 15xbw 15xbw 15xbw
    2nd superset Secondary Lift:
    Dumbbell Row 8×50 8×60 8×65 8×70
    Incline Bench 8×185 8×195 8×205 8×185
    Side bend with dumbbell 15×50 15×60 15×65 15×70
    3rd superset Assistance:
    Dips 8 8 8 8
    Cable Tri Pulldowns 8×8 8×6 8×6 8×6 (The cable machine I use only has number on the plates and no chart anywhere to tell me how heavy they Explosive Push Up 8 8 6 8 actually are)

    Day 2 SQUAT 17 June 2017
    1st superset Main Lift:
    Broad Jumps 10 10 10 10
    Squat 8×135 8×185 8×225 2×275,6×245
    Hanging leg raise 15 15 15 15
    2nd superset Secondary Lift:
    Box Jump 10 10 10 10
    Front Squat 8×135 8×135 8×135 8×135
    Incline Sit Up 15 10 15 15
    3rd superset Assistance:
    Lunges 8×45 8×55 8×65 8×75
    Split Squat same
    G mornings Same

    Day 3 OverHead Press 18 June 2017
    1st superset Main Lift:
    Pull Ups 8 8 8 8
    OHP-Strict 8×45 8×95 8×105 8×115 (last two done with leg drive)
    Hanging Side leg tuck 15 15 15 15
    2nd superset Secondary Lift:
    Wide Gri Pull Ups 8 8 8 8
    Z press 8×65 8×75 8×85 8×105
    Dumbbell side bend 15×50 15×60 15×65 15×70
    3rd superset Assistance:
    Arnold Press 8×40 8×50 8×55 8×65
    Lat Raise 8×10 8×10 8×15 8×15
    Rear Delt Raise 8×10 8×10 8×15 8×15

    Day 4 DEADLIFT 22 June 2017
    1st superset Main Lift:
    Kettlebell Swing 8×45 8×45 8×45 8×45
    Deadlift 8×135 8×225 8×275 8×295
    Hanging leg raise 15 15 15 15
    2nd superset Secondary Lift:
    Frog Jump 8 8 8 8
    Stiff legged Deadlift 8×135 8×155 8×175 8×185
    Incline Sit Up 10 10 15 15
    3rd superset Assistance:
    Grip Sandwich 15×50′ 15×50′ 15×50′ 15×50′
    Single Leg Deadlift 10×20 15×20 15×20 15×20 (Weight is per hand)
    Dumbbell Rows 10×20 15×20 15×20 15×20

    Day 5 BENCH 23 June 2017
    1st superset Main Lift:
    Barbell Row 8×45 8×145 8×155 8×165
    Flat Bench 8×140 8×160 8×185 8×205
    Dumbbell side bend 15×60 15×65 15×70 15×75
    2nd Superset Secondary Lift:
    Dumbbell Row 8×60 8×65 8×70 8×75
    Close Grip Bench 8×135 8×185 8×190 8×190
    Hanging Side Raise 15 15 15 15
    3rd superset Assistance:
    Dips 8 8 8 8
    Tricep Pushdowns 8×6 8×7 8×6 8×6
    Explosive Push Up 8 8 8 8 (First two sets done onto 2 45 bumper plates Last two sets done onto 1 45 bumper plate)

    Day 6 SQUAT 24 June 2017
    1st superset Main Lift:
    Broad Jump 8 8 8 8
    Squat 8×145 8×195 8×235 8×255
    Hanging Leg Raise 10 10 10 10
    2nd superset Secondary Lift:
    Box Jump 8 8 8 8
    Front Squat 8×145 8×145 8×145 8×145
    Incline Sit up 10 10 10 10
    3rd superset Assistance:
    G Mornings 8×65 8×75 8×85 8×95
    Walking Lunges same

    Day 7 OverHead Preass
    1st superset Main Lift:
    Pull up 8 8 8 8
    OHP 8×55 8×105 8×115 8×120
    Dumbbell side bend 15×60 15×65 15×70 15×75
    2nd superset Secondary Lift:
    Wide Grip Pull Up 8 8 8 8
    Z press 8×70 8×80 8×95 8×115 (Last set done with LOTs of breaks)
    Hanging Side tucks 15 15 15 15
    3rd superset Assistance:
    Arnold Press 8×45 8×50 8×55 8×60
    Lat raises 8×10 8×10 8×10 8×15
    Face Pull 15×3 15×3 15×3 15×4 (Done with cable machine)

    Day 8 DEADLIFT 26 June 2017
    1st superset Main Lift:
    Kettlebell Swing 8×40 8×40 8×40 8×40
    Deadlift 8×140 8×235 8×285 8×305
    Weighted sit ups w/cable 15×8 15×8 15×8 15×8
    2nd superset Secondary Lift:
    Kettlebell Squat 8×40 8×50 8×50 8×50
    Stiff Leagged Deadlift 8×140 8×165 8×185 8×205
    Leg Raises 8 10 12 15
    Gripwich 15×50’15×50’15×50’15×50′
    Nordic Leg Curls 15 15 15 15
    Barbell Rows 8×135 8×135 8×135 8×135

    Day 9 BENCH 28 June 2017
    1st Superset Main Lift:
    Barbell Row 8×135 8×145 8×165 8×175 (Barely squeaked out 8 on last set)
    Flat Bench 8×145 8×165 8×195 8×205
    Side dumbbell bend 15×65 15×70 15×75 15×75
    2nd Superset Secondary Lift:
    Dumbbell Row 8×65 8×70 8×75 8×80
    Incline Bench 8×185 6×195 8×175 8×185
    Hanging side leg tucks 15 15 15 15
    3rd Superset Assistance:
    Dips 8 8 8 8
    Tricep Pushdowns 8×6 8×7 8×7 8×8
    Explosive Push Ups 8 8 8 8 (done onto 2 45 bumper plates)

    Day 10 SQUAT 29 June 2017
    1st Superset Main Lift:
    Broad Jump 8 8 8 8
    Squat 8×225 8×235 8×245 8×265
    Hanging Leg Raises 15 15 15 15
    2nd Superset Secondary Lift:
    Box Jump 8 8 8 8
    Front Squat 8×95 8×115 8×135 8×155
    Incline Sit up 15 15 15 15
    3rd Superset Assistance:
    G Mornings 8×75 8×85 8×95 8×105
    Walking Lunges 8×75 8×85 8×95 8×105
    Nordic Leg Curls 15 15 15 15

    Day 11 OverHead Press 30 June 2017
    1st Superset Main Lift:
    Pull Ups 8 8 8 8
    OHP 8×75 8×95 8×105 8×125
    Hanging Side Leg tucks 15 15 15 15
    2nd Superset Secondary Lift:
    Wide Grip Pull Ups 8 8 8 8
    Z press 8×85 8×95 8×105 5×115
    Dummbbell Side Bend 15×65 15×70 15×75 15×80
    3rd Superset Assistance:
    Arnold Press 8×50 8×55 8×60 6×65
    Lat Raises 15×10 15×10 15×10 15×10
    Face Pulls 15×3 15×3 15×3 15×3

    Day 12 DEADLIFT 1 July 2017
    1st Superset Main Lift:
    Kettlebell Swing 15×50 15×50 15×50 15×50
    Deadlift 8×135 8×225 8×275 8×315
    Ab Rollouts 10 10 10 10
    2nd Superset Secondary Lift:
    Kettlebell Squat 15×50 15×50 15×50 15×50
    Stiff legged Deadlift 8×135 8×150 8×185 8×215
    Hanging Leg Raises 10 10 10 10
    3rd SUperset Assistance:
    Gripwich 15×50’15×50’15×50’15×50′
    Nordic Leg Curls 15 15 15 15
    Barbell Rows 8×135 8×135 8×135 8×135

    Day 13 BENCH 3 July 2017
    1st Superset Main Lift:
    Barbell Row 8×135 8×135 8×135 8×135
    Flat Bench 8×135 8×185 8×195 8×215
    Side Dumbbell Bend 15×65 15×70 15×75 15×80
    2nd Superset Seondary Lift:
    Dumbbell Row 8×50 8×60 8×65 8×70
    Incline Bench 8×135 8×165 8×175 8×195
    Hanging leg Side tucks 15 15 15 15
    3rd Superset Assistance:
    Dips 8 8 8
    Tricep Pushdowns 8×6 8×7 8×8
    Explosive Push Up 6 6 6

    Day 14 SQUAT 4 July 2017
    1st Superset Main Lift:
    Broad Jump 8 8 8 8
    Squat 8×135 8×225 8×245 8×275
    Dragon Flags 8 8 8 8
    2nd Superset Secondary Lift:
    Box Jump 8 8 8 8
    Front Squat 8×95 8×115 8×135 8×165
    TRX Layout 8 8 8 8
    3rd SUperset Assistance:
    G Mornings 8×45 8×65 8×95 8×115
    Lunges 8×45 8×65 8×95 8×115
    Nordic Leg Curls 15 15 15 15

    Day 15 OverHead Press 5 July 2017
    1st Superset Main Lift:
    Pull up 8 8 8 8
    OHP 8×65 8×85 8×105 8×130
    Bar Bendy Thing 8 8 8 8 (not a clue what these are called hold a barbell above your head and bend side to side)
    2nd Superset Secondary lift:
    Wide Grip Pull Up 8 8 8 8
    Z Press 8×95 8×95 8×100 4×120,4×115
    Dummbell Side Bend 15×65 15×70 15×75 15×80
    3rd Superset Assistance:
    Arnold Presses 8×50 8×55 8×50 (Went to hit 60 for the last set and heard a loud buzzing noise and woke up as one smashed into my quad
    Lat Raises 15×10 15×10 15×10 So I decided that was enough work for the day)
    Face Pulls 15×3 15×3 15×3

    Day 16 DEADLIFT 6 July 2017
    1st Superset Main Lift:
    Kettlebell Swing 15×50 15×50 15×50 15×50
    Deadlift 8×135 8×225 8×275 8×325
    Ab Rollout 8 8 8 8
    2nd SUperset Secondary Lift:
    Kettlebell Squat 15×50 15×50 15×50 15×50
    Stiff legged Deadlift 8×135 8×155 8×185 8×220
    Hanging Leg Raises 8 8 8 8
    3rd Superset Assistance:
    Axle Bar Rows 8×135 8×135 8×135 8×135
    Bar Hold Fail Fail Fail Fail
    Nordic Leg Curls 15 15 15 15

    Day 17 BENCH (for some reason I didn’t write the dates down for this week)
    1st Superset Main Lift:
    Barbell Row 5×135 5×155 5×165 5×165 5×165
    Flat Bench 5×135 5×185 5×195 5×205 5×225
    Side dumbbell bend 5×30 5×30 5×30 5×30 5×30
    2nd Superset Secondary Lift:
    Dumbbell ROw 5×60 5×65 5×75 5×80 4×90
    Incline Bench 5×135 5×155 5×175 5×185 5×205
    Penguins 10 10 10 10 10
    3rd Superset Assistance:
    Dips 5xbw 5×5 5×10 5×15 5×25 (weight listed is whats on a dip belt)
    Tricep Pushdowns 5×3 5×4 5×4 5×4 5×4
    Explosive Push Ups 5 5 5 5 5

    Day 18 SQUAT
    1st Superset Main Lift:
    Broad Jump 8 8 8 8 8
    Squat 8×135 8×185 8×225 8×245 8×275
    TRX Layouts 5 5 5 5 5
    2nd Supserset Secondary Lift:
    Box Jump 5 5 5 5 5
    Front Squat 5×95 5×115 5×135 5×155 5×185
    Dragon Flags 5 5 5 5 5
    3rd SUperset Assistance:
    G Mornings 5×45 5×65 5×95 5×95 5×115
    Lunges 5×45 5×65 5×95 5×95 5×115
    Nordic Lunge Curls 5 5 5 5 5

    Day 19 OverHead Press
    1st Superset Main Lift:
    Pull up 5 5 5 5 5
    OHP 5×65 5×85 5×95 5×115 5×130
    Bar Bendy Thing 5 5 5 5 5
    2nd Superset Secondary Lift:
    Wide Grip Pull Up 5 5 5 5 5
    Z Press 5×95 5×105 5×115 5×120 4×115
    Penguins 15 15 15 15 15
    3r Superset Assistance:
    Arnold Press 8×50 8×55 8×60
    Lat Raises 8×15 8×15 8×15
    Face Pulls 15×3 15×3 15×3

    Day 20 DEADLIFT
    1st Superset Main Lift:
    Kettlebell Swing 8×50 8×50 8×50 5×50 5×50
    Daedlift 5×135 5×185 5×225 5×295 5×335
    TRX Layouts 5 5 5 5 5
    2nd Superset Secondary Lift:
    Kettlebell Squat 5×50 5×50 5×50 5×50 5×50
    Axle Deadlifts 5×115 5×115 5×135 5×115 5×115
    Dragon Flags 5 5 5 5 5
    3rd SUperset Assistance:
    Barbell Rows 5×115 5×115 5×115 5×115 5×115 (done w/ Axle Bar)
    Axle Bar Holds Fail Fail Fail Fail Fail
    Nordic Leg Curls 5 8 8 8 15

    Day 21 BENCH 17 July 2017
    1st Superset Main Lift:
    Barbell Row 5×115 5×135 5×135 5×145 5×145
    Flat Bench 5×135 5×185 5×205 5×215 5×235
    Bar Bendy Thingys 5 5 5 5 5
    2nd Superset Secondary Lift:
    Dumbbell ROw 5×60 5×65 5×70 5×75 5×80
    Incline Bench 5×135 5×185 5×195 5×205 5×210
    Toes to bar 5 5 5 5 5
    3d SUperset Assistance:
    Dips 5×25 5×25 5×25 5×25 5×25
    Tricep Pushdowns 5×3 5×4 5×5 5×6 5×6
    Explosive Push Up 5 5 5 5 5

    Day 22 SQUAT 18 July 2017
    1st Superset Main Lift:
    Broad Jump 8 8 8 8 8
    Squat 5×135 5×185 5×225 5×275 Failed 285, got rep 2nd attempt, The dropped to 225 for a set of 5
    TRX Layout 5 5 5 5 5
    2nd Superset Secondary Lift:
    Box Jumps 5 5 5 5 5
    Front Squat 5×95 5×115 5×135 5×165 5×195
    Dragon flags 5 5 5 5 5
    3rd Superset Assistance:
    G Mornings 8×45 8×45 8×45
    Lunges 8×45 8×45 8×45
    Nordice Leg Curls 8 8 8

    Day 23 OverHead Press 20 July 2017
    1st Superset Main Lift:
    Pull Ups 5 5 5 5 5
    OHP 5×45 5×95 5×115 5×125 5×135
    Bar bend Thingys 5 5 5 5 5
    2nd Superset Secondary Lift:
    Wide Grip Pull Ups 5 5 5 5 5
    Z press 5×95 5×105 5×115 5×125 5×115
    Penguins 15 15 15 15 15
    3rd Superset Assistance:
    Arnolds 8×50 8×60 8×65
    Lat raises 15×15 15×15 15×15
    Face Pulls 15×4 15×4 15×4

    Day 24 DEADLIFT 21 July 2017
    1st Superset Main Lift:
    Kettlebell Squat 5×50 5×50 5×50 5×50 5×50
    Deadlift 5×135 5×225 5×315 5×325 Failed 2 attempts at 340, dropped to 315 for a set of 5
    TRX layout 8 8 8 8 8
    2nd Superset Secondary Lift:
    Kettlebell Swings 5 5 5 5
    Axle Deadlifts 5×135 5×225 5×245 5×225
    Dragon Flags 5 5 5 5
    3rd Superset Assistance:
    Axle Bar Rows 5×135 5×135 5×135 5×135
    Axle Bar Holds Fail Fail Fail Fail
    Nordic Leg Curls 8 8 8 8

    DAY 25 OverHead Press 24 July 2017
    1st Superset Main Lift:
    Pull ups 5 5 5 5 5
    OHP 5×45 5×95 5×115 5×125 5×145
    Bar Bendy Thing 5 5 5 5 5
    2nd Superset Secondary Lift:
    Wide Grip pull ups 5 5 5 5 5
    Z press 5×75 5×95 5×105 5×115 5×125
    Landmines 10 10 10 10 10
    3rd Superset Assistance:
    Arnold Press 5×50 5×55 5×60 5×65 3×70
    Lat Raises 15×15 15×15 15×15 15×15 15×15
    Face Pulls 15×3 15×3 15×3 15×3 15×3

    AND my daughter was born this evening!!!!!! SO I skipped my squat day the next morning…

    DAY 26 FLAT BENCH 27 July 2017
    1st Superset Main Lift:
    Barbell Row 5×135 5×185 5×155 5×165 5×165
    Flat Bench 5×135 5×145 5×205 5×225 3×245
    Bar Bendy Thing 5 5 5 5 5
    2nd Superset Secondary Lift:
    Dumbbell Row 5×50 5×55 5×60 5×65 5×70
    Incline Bench 5×135 5×185 5×195 5×205 5×215
    Landmines 10 10 10 10 10
    3rd Superset Assistance:
    Dips 5×25 5×30 5×35
    Tricep Pushdowns 5×6 5×6 5×8
    Explosive Push Ups 5 5 5

    Day 27 DEADLIFT 28 July 2017
    1st Superset Main Lift:
    Kettlebell Squat 10×50 10×50 10×50 10×50 10×50
    Deadlifts 5×135 5×225 5×275 5×315 5×330
    TRX Layout 10 10 10 10 10
    2nd SUperset Secondary Lift:
    Kettlebell Swing 10×50 10×50 10×50 10×50 10×50
    Axle Deadlifts 5×115 5×165 5×205 5×215 5×235
    Dragon Flags 5 5 5 5 5
    3rd SUperset Assistance:
    Axle Bar Rows 5×115 5×115 5×115 5×115 5×115
    Axle Bar Holds Fail Fail Fail Fail Fail
    Nordic Leg Curls 8 8 8 8 8

    Day 28 OVERHEAD PRESS 31 July 2017
    1st Superset Main Lift:
    Pull Ups 5 5 5 5 5
    OHP 5×95 5×115 5×125 5×135 3×150
    Bar Bendy things 5 5 5 5 5
    2nd Superset Secondary Lift:
    Wide Grip Pull Ups 5 5 5 5 5
    Z press 5x 95 5×105 5×125 4×130 5×115
    Landmines 10 10 10 10 10
    3rd Superset Assistance:
    Arnold Press 5×50 5×55 5×60
    Lat Raises 15×15 15×15 15×15
    Face pulls 15×3 15×3 15×3

    DAY 29 SQUAT 1 August 2017
    1st Superset Main lift:
    Broad Jump 6 6 6 6 6
    Squat 5×135 5×185 5×225 5×245 5×280
    Dragon Flags 5 5 5 5 5
    2nd Superset Secondary Lift:
    Box Jump 5 5 5 5 5
    Front Squat 5×95 5×115 5×155 5×175 5×205
    TRX Layouts 5 5 5 5 5
    3rd SUperset Assistance:
    G Mornings 5×45 5×95 5×95 5×95 5×95
    Lunges 5×45 5×95 5×95 5×95 5×95
    Nordic Leg Curls 8 8 8 8 8

    Alright so thats it so far. I’m sure no one is actually going to read all that but, at least it’s typed up now instead of in a sweat stained notebook.

  • #717

    Kalle Beck
    Keymaster

    Damn thats a lot of volume! Brian sure likes it and so do I.

    Welcome to SS!

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    Follow http://Instagram.com/letkallelift

  • #724

    Nathaniel Nevison
    Participant

    So it took me a while to figure out how I wanted to run it but, I decided to go Monday OHP, Tuesday Squat, Thursday Bench Press, Friday Deadlifts. And then on off days I try just getting in the gym and moving a little bit so I go on Neversate.com and pick one of his conditioning sessions to do. THey usually only take between 10 and 15 minutes and then I stretch for a bit and head home.

    2 AUG 2017
    5 rounds of 10, 8, 6, 4, 2
    20lb Kettlebell Snatch
    BW Manmakers
    20lb Kettlebell Snatch with opposite hand
    4xjumping rope (I am not coordinated enough to jump rope so I just mimic the action and look like a huge goon.)

    Thanks for the warm welcome and all the awesome info you put out Kalle!

  • #738

    Nathaniel Nevison
    Participant

    DAY 30 BENCH 3 AUGUST 2017
    1st Superset Main Lift:
    Barbell Row 135×5 145×5 155×5 165×5 175×5
    Bench 135×5 185×5 225×5 230×5 245×5
    Bar bendy thing 5×5
    2nd Superset Secondary Lift:
    Dumbbell row 55×5 60×5 65×5 70×5 75×5
    Incline Bench 135×5 175×5 195×5 205×5 220×5
    Landmines 5 sets of 10
    3rd Superset Assistance:
    Weighted Dips 5×25 5×30 5×35 5×40 5×45
    Tricep pulldowns w/rope 5 sets of 15 reps with 5
    Explosive Push Ups 5 5 4 5 5

    Today I was supposed to hit 250 on bench but, I missed 2 reps of 245 last week so I just stayed there and was able to get the full set this week. I consider that a win. Was able to go up on incline and gave myself some more rest on my assistance set so I could get up to 45 on the dip belt. Overall I think today went well the 220 on incline didn’t feel super heavy so I might try going up by ten next week. I want to start at 35 pounds on the dip belt and see if I can get to 50.

  • #749

    Barrett Young
    Participant

    Holy smokes man. You’re making quick progress! That’s amazing for only a few months.

    Welcome to the strength game

  • #750

    Nathaniel Nevison
    Participant

    Thanks for the compliment and warm welcome Barret! Most of the progress I’m making is learning how to do the movements better. When I first started I had what I thought was great form but, after watching some youtube videos found out I was barely doing anything correctly hahaha. Benefits of being new I guess.

    Day 31 DEADLIFT 4 August 2017
    Warm Up:
    3 sets of
    30 Seconds Burpees
    30 Seconds Squats with bar
    30 seconds Cleans with bar
    30 seconds rest
    1st superset Main Lift:
    Kettlebell Squat 5 sets of 8 with a 50# bell
    Deadlift 5×135 5×225 5×275 5×315 5×335
    Dragon flags 5×5
    2nd Superset Secondary Lift:
    Kettlebell Swing 5 sets of 8 with a 50# bell
    Axle Deadlifts 5×115 5×165 5×215 5×255 5×265
    TRX layouts 5×15
    3rd Superset Assistance:
    Axle Barbell Rows 5×5 at 115
    Axle Bar holds 5 sets to failure
    Nordic Leg curls 5 sets of 15

    Was feeling tight when I went in this morning so I looked at what they were doing for conditioning on Neversate this morning, modified it because I don’t have any strongman implements just yet and did that to loosen up some first. I have been finding that my sticking point on Deads is breaking it off the floor. It seems like once I have it an inch or two up it just flies up the rest of the way. SO yesterday I looked up videos to see what I am doing wrong. I found one by Kalle suggesting that if you are a noob like me to try doing a complete stop in between each rep instead of a touch and go and that seems to have helped. I did that on my set of 335 today and it seemed to help a ton. I let go and stood up in between each rep to reengage my lats and hit it again and the bar just kept coming. It felt fantastic. Just need to work on the time I take to in between each rep now.

  • #761

    Nathaniel Nevison
    Participant

    Today I went in and did a quick workout and stretched for like 30 minutes after, it was awesome.

    6 August 2017
    3 sets of 20,15,10
    Thrusters
    Burpee Lateral Jumps
    short sprint, Not sure exactly how long it is but if I had to guess it’s about 200m…ish?

    I didn’t time myself but, I did it as quickly as I could trying not to rest at all. There were definitely a couple times I stopped for a breather though. Took me a couple tries to figure out what weight I should do the thrusters at. Started with 135 and got 12 knew I wouldn’t be able to get all 3 sets with that weight so I went down to 95 and failed at about the 5th rep of the second set so went down to 75 and was able to complete it.

  • #770

    Nathaniel Nevison
    Participant

    DAY 32 OHP 7 August 2017
    1st Superset Main Lift:
    Pull Ups 5×5
    OHP 5×95 5×115 5×125 5×135 4×150 (SO close!!!)
    Side Bar Bends
    2nd Superset Secondary Lift:
    Wide Grip Pull Ups 5×5
    Z press 5×75 5×85 5×95 5×105 5×125
    landmines 5 sets of 10
    3rd Superset Assistance:
    Arnold Press 5×50 5×55 5×60 5×65 3×70
    Lat Raises 5 sets of 15 with 15lb
    Facepulls 5 sets of 15 with cable machine set to 3

    Missed my last rep of 150 on OHP today… Was pretty butt hurt about it.

  • #783

    Nathaniel Nevison
    Participant

    DAY 33 SQUAT 8 August 2017
    1st Superset Main Lift:
    Broad Jumps 10 sets of 6
    Squat 135×3 155×3 175×3 195×3 205×3 215×3 235×3 275×3 295×3 300×3
    Dragon Flags 10 sets of 5
    2nd Superset Secondary Lift:
    Box Jumps 10 sets of 5
    Front Squats 95 x3 115×3 115×3 135×3 155×3 185×3 195×3 205×3 215×3 220×3
    TRX Layouts 10 sets of 5
    3rd Superset Assistance:
    Good Mornings 3 sets of 10×65
    Walking Lunges 3 sets of 10×65
    Nordic Leg Curls 3 sets of 10xBW

    Today I went for 300 on squats, a weight I have never been able to put up before. I hit it for 3 and felt REALLY great about it but, looking back at the tape I missed parallel… so that sucks. I will probably stay there for next week and maybe try a bigger jump from set 9 to set 10. That Being said Front Squats seemed to go really well and the good mornings and lunges had my glutes screaming for mercy. So all in all it was a pretty good day. Also yesterdays OHP day was supposed to be my first day of 10 sets of 3 BUT, I forgot and did 5×5. Oh well.

  • #797

    Nathaniel Nevison
    Participant

    Today I did the WOD from NEVERsate which happened to be the same one I did last wednesday. I used a 20lb kettlebell then because it was my first time doing snatches with one. This week I bumped it to 30 lbs and it felt pretty good. I might go heavier again the next time this comes around.

    5 rounds of 10,8,6,4,2
    30lb Kettlebell Snatches
    BW man makers
    30lb kettlebell snatches with opposite hand
    4x jump ropes (still mimicking the motion like a goon)

  • #813

    Nathaniel Nevison
    Participant

    DAY 34 BENCH 10 August 2017
    1st superset Main Lift:
    Barbell Row 3×135 3×145 3×155 3×165 3×175 3×185 3×195 3×185 3×185 3×185
    Bench 3×135 3×185 3×195 3×205 3×215 3×225 3×235 3×245 3×255 3×265
    Bar bendy thing 10 sets of 5 with bar
    2nd Superset Secondary Lift:
    Dumbbell Row 3×50 3×55 3×60 3×65 3×70 3×75 3×80 3×90 3×95 3×95
    Incline Bench 3×95 3×115 3×135 3×155 3×175 3×195 3×205 3×215 3×225 2×235
    Landmines 10 sets of 5
    3rd Superset Assistance:
    Dips 3 sets of 5 at BW
    Tricep Pulldowns 3 sets of 10 at 4
    explosive push ups 3 sets of 5 onto 4 bumper plates

    Today took me almost a full two hours. Thats why my assistance was so light compared to other days. On my second set of push ups I landed straight down on my left thumb, it didn’t hurt at the time so I kept going and now that I’m done it is starting to hurt… go figure. So we’ll see if that affects my deads tomorrow. On my eighth set of inclines I started to hear my music get jarbled like it did on that set of arnies a couple weeks ago. I paused for an extra couple seconds at the top of the rep and got an extra rep and it went away. I went up by 20 pounds on flat bench and while I missed my last rep of 235 on incline I think I was trying to rush it and I could make it if I just took an extra second. The session was running long and I was trying to get out of there. I’m going to try setting up a timer on my phone for rest in between sets tomorrow and see if that speeds me up some. Overall another good day. Not disappointed at all.

  • #828

    Nathaniel Nevison
    Participant

    DAY 35 DEADLIFT 11 August 2017
    1st Superset Main Lift:
    Kettlebell Squat 10 sets of 5 at 50lbs
    Deadlift 3×135 3×185 3×225 3×275 3×295 3×315 3×325 3×335 3×345 3×355
    Dragon Flag 10 sets of 5
    2nd Superset Seconary Lift:
    Ketllebell Swing 10 sets of 5 at 50lbs
    Axle Deadlifts 3×115 3×135 3×155 3×175 3×185 3×215 3×235 3×255 3×265 3×275
    TRX Layouts 10 sets of 5
    3rd SUperset Assistance:
    Axle Bar Rows 10×135 10×135 10×135
    Axle Bar Holds 3 sets to fail
    Nordic Leg Curls 3 sets of 10

    355 felt awful. I wasn’t able to record it unfortunately but, I am 100% sure it looked awful. I will definitely be staying there for next week. I did use the timer today which seemed to really help the time.

  • #829

    Nathaniel Nevison
    Participant

    I did get a video of my last set of axle deads though. I’m not sure if this is going to work correctly but, hopefully the video loads. It is two separate videos taken maybe 2 or 3 seconds apart. The one taken slightly from the front was taken first and the one straight from the side is second. I wasn’t dropping it intentionally. My thumb was still hurting from yesterday and it was messing with my grip. Hopefully that will be remedied by next week.

    If anyone has pointers that’d be awesome.

  • #845

    Nathaniel Nevison
    Participant

    DAY 36 Overhead Press 14 August 2017
    1st SUperset Main Lift:
    Pull Ups 10 sets of 5
    OHP 45×3 65×3 85×3 95×3 105×3 115×3 125×3 135×3 145×3 150×3
    Side Bar Bends 10 sets of 5
    2nd Superset Secondary Lift:
    WG Pull Ups 10 sets of 5
    Z Press 45×3 55×3 65×3 75×3 85×3 95×3 105×3 115×3 125×3 135×3
    Landmines 10 sets of 5
    3rd Superset Assistance:
    Arnies 3 sets of 10 at 50
    Lat raises 3 sets of 15 at 15
    Face Pulls 3 sets of 15 at 3

    I feel like I finally got a solid set of 3 at 150 today so I will be bumping that up next week. I started to get light headed today on set 7 or so and started really focusing on breathing during my recovery and it seemed to fix it. Was really cool to finally bust that 150 mark. The goal is to get it to 160 by the end of this cycle. Hopefully that happens.

  • #856

    Nathaniel Nevison
    Participant

    DAY 37 Squat 15 August 2017
    1st Superset Main Lift:
    Broad Jump 10 sets of 6
    Squat 135×3 185×3 195×3 205×3 215×3 225×3 275×3 280×3 290×3 3×300
    TRX Layouts 10 sets of 5
    2nd Superset Secondary Lift:
    Box Jumps 10 sets of 5
    Front Squat 95×3 115×3 135×3 155×3 165×3 185×3 195×3 205×3 215×3 230×3
    30 second plank 10 sets
    3rd Superset Assistance:
    Good Mornings 3 sets of 10 at 65
    Walking Lunges 3 sets of 10 at 65
    Nordic Leg Curls 3 sets of 10

    Alright so today I hit 300 again. I got a video of it and the set before at 290. When I’m doing them I feel like I’m initiating the movement by spreading my knees but, looking at the video it’s pretty clear I stick my butt WAY out. That being said I definitely hit parallel so next week I will bump and try to focus on keeping my back straighter through the movement.

    This is 290

    Annnnd this is 300

  • #875

    Nathaniel Nevison
    Participant

    DAY 38 BENCH 17 August 2017
    1st Superset Main Lift:
    Barbell Row 3×135 3×145 3×155 3×165 3×175 3×185 3×185 3×185 3×185
    Flat Bench 3×135 3×185 3×205 3×215 3×225 3×235 3×245 3×255 2×265
    Bar Bendy thing 10 sets of 5
    2nd Superset Secondary Lift:
    Dumbbell Row 3×50 3×55 3×60 3×65 3×70 3×75 3×80 3×90 3×95 3×95
    Incline Bench 3×135 3×145 3×155 3×165 3×175 3×185 3×195 3×205 3×215 3×235
    Landmines 5xbar 5xbar 8 sets of 5 with bar+25
    3rd superset Assistance:
    Dips 3 sets of 10 with 25 on a belt
    Tri Pushdowns 3 sets of 15 at 4
    Explosive push ups 3 sets of 8 onto 2 bumpers (painfully slow and terrible looking)

    Today I was supposed to shoot for 275 on flat bench… That didn’t happen. I didn’t have a spotter this week and I think I let that psych me out unfortunately. Oh well. I’ll have to get it next week. Push ups felt very slow and I was having trouble getting on top of the plates I think I was afraid of stubbing my finger again because, it still hurts from last week. Hopefully this is all remedied by next week….

  • #896

    Nathaniel Nevison
    Participant

    DAY 39 Deadlift 18 August 2017
    1st Superset main Lift:
    Kettlebell Squat 10 sets of 5 at50#
    Deadlift 3×135 3×185 3×205 3×225 3×275 3×295 3×315 3×335 3×350 3×360
    TRX Layouts 10 sets of 5
    2nd SUperset Secondary Lift:
    Kettlebell Swing 10 sets of 5 at 50#
    Axle Deadlift 3×115 3×165 3×185 3×205 3×225 3×245 3×255 3×265 3×275 3×295
    Dragon Flags 10 sets of 5
    3rd SUperset Assistance:
    Axle Bar Row 3 sets of 10 at 115
    Axle Bar Holds 3 sets to failure
    Nordic Leg Curls 3 sets of 10 at BW

    Today I used chalk for the first time. I used it on my last two sets of deads with the axle bar because the gym was so hot this morning the bar was essentially a slip n slide. Using chalk made a HUGE difference. I had no idea it would help that much. I’ll try to stay away from it for the most part to hopefully build my grip more, was SUPER impressed with how much of a difference it was though. Fortunately I did get a video of my last two sets of deads.

    Here is 355, part of the first lift is cut off unfortunately…

    And 360. The first lift is cut off but, I promise I picked it up.

  • #943

    Nathaniel Nevison
    Participant

    Currently out of town for about a month. Since I’m away from my gym I have been tweaking my workouts a little bit but, thankfully not too much though. Sooooooo here’s this past weeks log.

    DAY 40 OHP 21 August 2017
    1st Superset Main Lift:
    Pull Ups 10 sets of 4
    OHP 3×45 3×65 3×85 3×95 3×105 3×115 3×125 3×135 3×145 3×155
    Side Bends with a 45 plate 10 sets of 15
    2nd Superset Secondary lift:
    WG Pull Ups 10 sets of 4
    Z Press 3×65 3×75 3×85 3×95 3×105 3×115 3×120 3×125 3×130 3×140
    Ab Roll Outs 10 sets of 6
    3rd Superset Assistance:
    Arnies 10×50 10×55 10×60
    Lat Raises 3 sets of [email protected] 15#
    Face Pulls 15×[email protected] [email protected] [email protected]

    Day 41 SQUAT 22 August 2017
    1st Superset Main Lift:
    Barbell Squat 10 sets of 10 @50#
    Squat 3×95 3×135 3×185 3×205 3×225 3×245 3×265 3×285 3×295 3×305
    30 Second Plank
    2nd Superset Secondary Lift:
    Barbell swing 10 sets of 5 @ 50#
    Front Squat 3×95 3×105 3×125 3×145 3×165 3×185 3×205 3×215 3×225 1×235 2×235
    GHR 10 sets of [email protected]
    3rd Superset Assistance:
    Good mornings 3 sets of [email protected] 65#
    Ab Rollouts 3 sets of 10

    This was my first time training squats at a commercial gym. Pro tip for anyone that hasn’t: they get kind of butt hurt if you take your shoes off. Soooo Make sure you bring shoes with no cushion or you’ll be VERY sad about how much you wiggle around while trying to push. Every squat today looked really bad… Hopefully this looks better next week…

    DAY 42 BENCH 24 August 2017
    1st Superset Main lift:
    Bar Row 3×95 3×135 3×145 3×155 3×165 3×165 3×165 3×165 3×165 3×165
    Bench 3×135 3×185 3×195 3×205 3×225 3×235 3×245 4×260 5×225
    Side Bends with 45 10 sets of 15
    2nd Superset Secondary lift:
    Dumbbell Row 5×55 5×60 5×65 5×70 5×75 5×80 5×85 5×90 5×90 5×90
    Incline Bench 3×135 3×155 3×165 3×175 3×185 3×195 3×210 3×220 3×230 3×240
    TRX Layouts 4 sets of 5 Felt too easy so I bumped it to 10 for the last 6
    3rd Superset Assistance:
    Dips 3 sets of 10
    Tricep Pushdowns 3 sets of [email protected]#
    Overhead Tricep Extensions 3 sets of [email protected] 20#

    So my first gym story about a random dude being cool. The bars that I’m used to are MUCH stiffer than the bars in this gym so I failed on my second rep of 260 and this guy ran up to me and helped spot me on my second attempt at it. I’m pretty sure he helped a LOT but, I got 4…. kind of??? So that’s cool. Thank you random gym bro!

    Day 43 Deadlifts 25 August 2017
    1st Superset Main Lift:
    Kettlebell Squat 10 sets of 50
    Deadlift 3×135 3×185 3×225 3×275 3×295 3×315 3×335 3×345 2×355 2×365
    TRX Layouts 10 sets of 5
    2nd Superset Secondary Lift:
    Kettlebell swing 10 sets of 50
    Trap Bar Deadlift 3×135 3×145 3×155 3×165 3×175 3×185 3×205 3×225 3×275 3×295
    3rd Superset Assistance:
    Leg Raises 3 sets of 15
    Bar Hangs 3 sets as long as possible which was about 15 to 20 seconds….
    Glute Ham Raises 3 sets of 15

    So due to me being out of town I don’t have anyone to record my lifts. I’m pretty sure I looked like a scared cat lifting my last 2 or 3 sets. I’m not sure obviously but, it did not feel good. I’ll have to figure out a way to set up my phone or something.

  • #1263

    Nathaniel Nevison
    Participant

    DAY 44 29 Aug 2017
    1st Superset:
    Pull Ups 10 sets of 5
    Overhead 3×95 3×105 3×115 3×125 3×135 3×140 3×145 3×150 3×155 3×160
    30 second plankx10
    2nd superset:
    Wide Grip Pull Ups 10 sets of 3
    Z Press 3×65 3×65 3×75 3×85 3×95 3×105 3×115 3×125 3×135
    Side Bends with 45lb plate 10 sets of 15
    3rd Superset:
    Arnies 10×50 10×55 6×60 3×60 (Maybe a ten second pause in between last two sets)
    Lat Raises 15×15 15×15 15×15
    Face Pulls 3 sets of 15×17.5lb (the gym I was at actually had the weights labeled on the cable machine!! SCORE!)

    DAY 45 30 Aug 17
    1st superset:
    Kettlebell Squat 10 sets of 5 with 50 lb Dumbbell
    Squat 3×45 3×95 3×135 3×185 3×225 3×245 3×265 3×286 3×295 3×310
    Ab Rollouts 10 sets of 5
    2nd Superset:
    Kettlebell Swing 9 sets of 5 with 50lb dumbbell
    Front Squat 3×45 3×95 3×115 3×135 3×155 3×175 3×195 3×215 2×235
    Leg Raises 8 sets of 5
    3rd Superset:
    G mornings 10 at 65lbs for 3 sets
    Lunges 10 at 65lbs for 3 sets
    GHR 10 at BW for 3 sets

    Something went terribly terribly wrong as I was coming up for the last rep of 235 and I ended up losing it. It also hurt my lower back/hip A LOT. Nothing felt torn just, REALLY tight so I just kept the assistance light and it seemed to help it a bit.

    DAY 46 1 Sep 17
    1st Superset:
    Barbell Row 3×95 3×115 3×135 3×155 3×165 3×175 3×175 3×175 3×175 3×175
    Bench 3×45 3×65 3×95 3×135 3×155 3×185 3×225 3×235 3×245 3×265
    Plate bends 10 sets of 15 with a 45 plate
    2nd Superset:
    Dumbbell Row 3×45 3×50 3x553x60 3×65 3×70 3×75 3×75 3×80 3×85
    Inc Bench 3×95 3×115 3×135 3×155 3×155 3×185 3×205 3×225 3×235 2×245 8×135
    TRX Layouts 10 sets of 5
    3rd Superset:
    Dips 3 sets of 10 @ BW
    Tricep Pushdowns 3 sets of 15 @ 30
    Overhead tricep Extensions 3 sets of 15 @ 20

    Missed my final rep on Incline so I dropped down and got in some more volume

    Day 47 2 Sep 17
    1st Superset:
    Kettlebel Squat 10 sets of [email protected]
    Deadlift 3×95 3×135 3×185 3×205 3×225 3×275 3×315 3×335 3×355 1×370
    TRX Layouts 10 sets of 5
    2nd Superset:
    Kettlebell Swing 10 sets of [email protected]
    Trap Bar Dead 3×135 3×135 3×205 3×215 3×225 3×235 3×245 3×255 3×265 3×275
    Landmines 10 each side with just the bar

    Was in a hurry this day because, the gym was closing so I didn’t get any assistance in. Was super proud of myself for getting 370 and thought I could do the full three. The bars at this gym were significantly stiffer than the Ohio DL bar I’m used to using and I think I let that psych me out for getting the final reps.

    Day 48 5 Sep 17
    1st superset:
    Pull Up 4 sets of 8
    Overhead 8×65 8×95 8×135 8×140
    Plate bends 4 sets of 15 with a 45 plate
    2nd Superset:
    Wide Grip Pull Up 4 sets of 8
    Z press 4 sets of 8 @95
    30 second plank
    3r Superset:
    Arnies 3 sets of [email protected]
    Lat Raises 3 sets of [email protected]
    Face Pulls 3 sets of [email protected]

    I went WAY too heavy on my main lift for the day and was spent the rest of the workout. Was really dragging finishing everything up and didn’t ramp the way I normally do but, I finished so that’s something I guess.

    Day 49 6 Sep 17
    1st Superset:
    Kettlebell DL 4 sets of 5 @ 50lbs
    Squat 8×135 8×185 8×225 8×275
    30 second plank
    2nd Superset:
    Kettlebell Swing 4 sets of [email protected] lbs
    Front Squat 8×95 8×105 8×115 8×125
    Leg Raises 4 sets of 10
    3rd SUperset:
    Good Mornings 3 sets of [email protected]
    Lunges 3 sets of [email protected]
    GHR 3 sets of 10

    This was my first squat day after failing that heavy front squat so I was extremely nervous about going too heavy. As a result I think I went a little bit too lgiht but, I guess thats better than trying to go too hard and breaking something. You live and learn. That being said I was impressed with how much lighter 275 felt on my back now that I’ve finally busted that mental block of 300lbs. If the next couple weeks go as easy as this one did I might be able to get my back squat over 300 before I go into 5×5. I can hope anyways haha.

    Day 50 8 Sep 17
    1st Superset:
    Dumbbell Row 4 sets of [email protected]
    Bench 8×135 8×185 8×205 8×225
    plate bends 4 sets of 15 with a 45
    2nd Superset:
    Barbell Row 4 sets of 8×135
    Incline Bench 8×95 8×115 8×135 8×155
    TRX layouts 4 sets of 8
    3rd Superset:
    Dips 10, 7, 7
    Tricep Pushdwons 15×25 15×30 15×35
    Overhead Tricep Extensions 15×20 15×25 15×30

    Day 51 9 sep 17
    1st Superset:
    Dumbbell Squat 4 sets of [email protected]
    Deadlift 8×135 8×185 8×225 8×275
    Landmines 4 sets of 8 with 25lb plate
    2nd Superset:
    Dumbbell Swing 4 sets of [email protected]
    Trap Deadlift 8×135 8×185 8×235 8×255
    TRX layouts 4 sets of 8

    In a rush again so no assistance today

    Day 52
    Pull Up 4 sets of 8
    Overhead 8×45 8×95 8×125 5×145
    4 sets of 15 witha 45
    2nd Superset:
    Wide Grip Pull Ups 4 sets of 8
    Z Press 8×65 8×85 4×115 8×105
    30 second Plank
    3rd Superset:
    Arnies 8×40 8×45 8×55
    Lat Raises 15×20 15×20 15×20
    Face Pulls 15×20 15×22.5 15×25

    Narrowed my grip on the Z press after failing my 3rd set and 105 flew up all 8 reps.

    Day 53
    1st superset:
    Kettlebell DL 4 sets of [email protected]
    Squat 8×135 8×185 8×225 8×285
    30 second plank
    2nd Superset:
    Kettlebell swing 4 sets of [email protected]
    Front Squat 8×45 8×95 8×115
    Plate Bends 3 sets of 15 with a 45
    3rd Superset:
    Good mornings 3 sets of [email protected]
    Lunges 3 sets of [email protected]
    GHR 1 set of 30 then a set of 15

    Don’t know why I skipped the last set of Front squats this day. I didn’t write anything in my notes so that will remain a mystery forever unfortunately…

    Day 54 14 sep 17
    Kettlebell Deadlift 4 sets of [email protected]
    Deadift 8×135 8×185 8×225 8×285
    TRX Layouts 4 sets of 8
    2nd Superset:
    Kettlebell Swing 4 sets of 8 @50lbs
    Fondry DL 8×135 8×185 8×185 8×185
    Landmines 4 sets of 10 just bar
    3rd Superset:
    Leg Raises 3 sets of 15
    GHR 3 sets of 15
    Bar Hangs 23 count 21 count 22 seconds

    Tried Fondry Deadlifts for my variation today because someone was using the Trap Bar. That is one of the most humbling things I have ever done… I would pause just as I passed my knees and count to 3 as slow as I possibly could. It felt like an eternity. The gym was packed to capacity this day so I was trying to take up less room. Hence the bar hangs, I just counted the first two sets and decided to time the last one. I started my watch jumped up and then looked at it when I hopped off and took off three seconds for good measure.

    Day 55 18 September 17
    1st SUperset:
    Pull ups 4 sets of 8
    Overhead 8×45 8×95 8×125 1×150 1×150 8×130
    Bar Bends 4 sets of 8
    2nd Superset:
    Wide Grip Pull Ups one set of 8 then 3 sets of 5
    Z Press 8×45 8×65 8×75 8×95
    TRX Layouts 4 sets of 8
    3rd Superset:
    Arnies 8×40 8×45 8×50
    Lat Raises 15×15 15×15 15×15
    Face Pulls 15×3 15×3+the block you can add to the to of the stack 15×4

    This was my first day back at my regular gym. Felt good to be back but, I was starting vacation the next day and felt like this was kind of a wasted day… So I wasted it.

    Day 56 25 September
    1st Superset:
    Pull Ups 4 sets of 8
    Overhead 8×45 8×65 8×95 6×135
    Bar bendy thing 4 sets of 8
    2nd Superset
    Wide Grip Pull Ups 4 sets of 8
    Z Press 8×65 8×85 8×105 6×115
    Landmines 4 sets of 8
    3rd supserset
    Arnies 8×40 8×45 8×50
    Lat raises 15×15 15×20 15×20
    Face Pulls 15×3 15×3 15×4

    Today was my first day back at it after vacation. We got back into town EARLY in the morning, took a power nap and went to the gym. It felt good to start working off all the ice cream but, it was brutal hahaha. Gonna have to take it easier next time I go out of town.

    Day 57 26 Sep 17
    1st superset
    Broad Jumps 4 sets of 8
    Squat 8×135 8×185 8×225 4×275 4×275
    TRX Layouts 4 sets of 8
    2nd superset
    Box Jumps 4 sets of 8
    Front Squat 8×5 8×64 8×85 8×105
    Barbell climby things 4 sets of 4
    3rd superset
    Good morning 8×65 8×75 8×75
    Lunges 8×65 8×75 8×75
    Nordic Leg Curls 3 sets of 15

    Still trying to get back into the swing of things around here. Felt exhausted the whole day.

    Day 58 28 Sep 17
    1st SUperset
    Bar row 8×135 8×185 8×185 8×185
    Bench 8×135 8×185 8×205 5×225
    Dragon Flags 4 sets of 8
    2nd Superset
    Dumbbell Row 8×50 8×55 8×65 8x 75
    Inc Bench 8×95 8×135 8×185 5×205
    30 sec Plank
    3rd superset
    Dips 3 sets 8 with 25lbs on belt
    Pulldowns 12×6 12×6 12×6
    Explosive Push Ups one set of 8, struggled thorugh the second set and then just did 15 regular for the last set… Can tell I haven’t done these ina while.

    So this whole week has felt kind of terrible. Wasn’t able to move anywhere near as much as I was hoping.

    Day 59 29 sep
    1st superset
    kettlebell Squat 4 sets of [email protected]
    Deadlift 8×135 8×185 8×225 8×295
    Bar bendy thing 4 sets of 8
    2nd superset
    Kettlebell Swing 4 sets of [email protected]
    Axle Deadlift 8×135 8×185 8×225 8×275
    Penguins 4 sets of 30
    3rd superset
    Axle bar Rows 8×115 8×115 8×115
    Stand up and hold the bar to failure
    Nordic Leg curls 3 sets of 15

    This was the saving grace of this week. The only day that I was able to progess I don’t know if it was because my eating an sleeping habits were finally back on track or what but, I definitely felt a lot better stepping out of the gym this day.

  • #1396

    Nathaniel Nevison
    Participant

    DAY 60 2 Oct 2017
    1st Superset:
    Pull Ups 4 sets of 8
    OHP 8×65 8×95 8×115 3×140 3×125 8×95
    TRX Layouts 4 sets of 8
    2nd Superset:
    WG Pull Ups 4 sets of 8
    Z Press 8×45 8×65 8×80 8×95
    Barbell Climby Things 4 sets of 4
    3rd Superset:
    Arnold Press 10×45 10×50 10×55
    Lat Raises 3 sets of 15 reps @20lbs
    Face Pulls 3 sets of 15 @4on cbl machine

    First time doing the barbell climby things… Those are rough. Not sure what is going on with my overhead but, some days I go in and kill it and others my last set might as well be 3000 pounds. I’m sure its something with my form. I am back in town now so I’ll start taping it again to see whats going on.

    Day 61 4 oct 2017
    1st Superset
    Broad jump 4 sets of 8
    Squat 8×135 8×185 8×225 8×275
    Barbell Bendy things 4 sets of 8
    2nd Superset
    Box Jump 4 sets of 8
    Lumberjack Squat 8×25 8×50 8×75 8×100
    Penguins 4 sets of 30

    Didn’t do assistance today. I was training during my lunch hour this day because, I had a PT test this morning and didn’t want to burn out my quads the day before I had to run.

    Day 62 5 Oct 2017
    1st Superset
    Bar row 8×95 8×135 8×185 8×185
    Bench 8×95 8×135 8×185 5×225 3×225
    2nd Superset
    Dumbbell Row 8×60 8×70 8×80 8×90
    Incline Bench 8×95 8×135 8×185 7×210
    TRX Layouts 4 sets of 8
    3rd Superset
    Dips 3 sets of 10 with a 25 on the belt
    Tri Pull Downs 3 sets of 10 @ 6
    Tri Cbl Ext 3 sets of [email protected]

    Day 63 6 Oct 2017
    1st Superset
    Kettlebell Squat 4 sets of [email protected]
    Deadlift 8×135 8×185 8×225 8×315
    Barbell Bendy things 4 sets of 8
    2nd Superset
    Kettlebell swing 4 sets of 8 @ 45
    Axle bar Dead 8×115 8×165 8x2x05 8×255
    Landmine 4 sets of 8 no weight….
    3rd Superset
    Axle Bar Rows 3 sets of 10 @ 115
    Bar Hold 3 sets to Failure
    Nordic Leg Curls 3 sets of 15

    Last day of 4 sets of 8 and overall I was pretty disappointed in this cycle. Hopefully my 5×5 weeks go better.

    Day 64 8 OCt 2017
    1st Sueprset
    Pull Ups 5 sets of 5
    OHP 5×45 5×65 5×84 5×145 2×155 Used leg Drive to finish up the last three
    Barbell Bendy things 5 sets of 5
    2nd Superset
    WG pull Ups 5 sets of 5
    Z Press 5×65 5×85 5×95 5×105 5×115
    Toes to Bar 5 sets of 5
    3rd Superset
    Arnold Press 8×50
    Lat Raises 15×20 15×20
    Face Pulls 15×4 15×4

    Got Super light headed today when I went for 155. Dropped it on my way up for my third rep. Stopped and took a couple breaths and was able to get the last three with leg drive. As I went to do my second set of Arnies I started seeing the world go away again so I called it quits for the day on Overhead. I’ve read that this is either high blood pressure or I’m bracing incorrectly. Guess I have to focus more on keeping the air in my belly….

    Day 65 10 Oct 2017
    1st Superset
    Broad Jump 5 sets of 6
    Squat 8×135 8×185 8×225 8×245 8×295
    TRX Layout 5 sets of 6
    2nd Superset
    Box Jump 5 sets of 6
    Lumberjack Squat 5×50 5×75 5×100 5×125 5×150
    Dragon Flags 5 sets of 6
    3rd Superset
    G Mornings 10×65 10×85
    Lunges 10×65 ….
    Nordic Leg Curls 2 sets of 12

    Alright so I’ve got something going on in my hip. Good mornings felt fine, Lunges with 65 felt fine. I went to do my first Lunge with 85 and my knee flared out a little further than I was expecting it and I got a pretty bad pain shooting though it. I switched out some split squats instead and it helped a lot but, still was painful. I am thinking it is just a tightness issue. I have spent a lot of time in a car recently and think thats the problem. Going to be walking more the next couple days and trying to figure out how to stretch it better.

  • #1411

    Nathaniel Nevison
    Participant

    Day 66 12 Oct 2017
    1st Superset
    Bar Row 5×95 5×135 5×185 10×95 10×95
    Bench 5×95 5×135 5×185 5×225 5×235
    Laying windshield Wipers 5 sets of 10 holding 95
    2nd SUperset
    Dumbbell Row 5×60 5×70 5×80 5×85 5×85
    Inc Bench 5×85 5×135 5x18x5 5×205 5×215
    Barbell Bendy things 5 sets of 8
    3rd Superset
    Tricep pull downs 3 sets of [email protected]
    Dips 3 sets of 10 with 25
    Plyo Push ups 3 sets of 10 onto two plates

    Nothing too awesome today. Assistance felt really weak. Had to take a bunch of breaks… Not sure whats up.

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